拿什么拯救你，我的記憶力?

拿什么拯救你，我的記憶力?

Remembering things, like names, dates, and other fine details is a skill—one that you can sharpen and hone. Here are eight memory boosting techniques everyone can learn.

記憶一些事物，比如名字、日期和其他一些細節(jié)是一種技巧——一種可以提高和磨練的技巧。以下為八種每個人都可以學習的提高記憶的技巧。

1. Visualize what you want to grab from a room before you go to get it.

在去另一個房間拿東西之前，先想象一下你想要拿出的東西。

There’s something about walking into another room or passing through a doorway that resets our short-term memory and makes us forget what we went there for. If you visualize your purpose before you leave the current room, you’ll increase your chances of remembering what you want. It also applies to the digital world: before you open up a new browser tab and forget why you opened it, picture your purpose. As a former can’t-find-my-glasses person, I’ve been using a similar technique successfully: When putting my glasses down, I now focus sharply on what the tabletop looks like and the things on it so I’ll remember where I put it. Often we have to be proactive when it comes to remembering things.

在走進另一個房間或穿過一扇門時，我們的短期記憶將會被重置，致使我們忘記去那里到底是為了做什么。如果你在離開當前的房間之前先想象一下你的目標，那么你記住自己想要什么東西的機會就會增加。它同樣適用于數字世界：在你打開一個新的瀏覽器選項卡并忘記為什么會打開它之前先構想一下你的目的。作為一個曾經會忘記把眼鏡放在哪兒的人，我已經學會成功地運用類似的技巧：當我放下眼鏡時，我會有針對性的注意桌面的樣子以及桌子上的東西，這樣我就會記得我把它放在哪兒了。記憶東西時，我們都必須提前有所作為。

2. Learn the chunking technique.

學會運用分割記憶法

We can only store a limited number of things in our short-term memory—about four to seven different items, according to most estimates. The chunking technique can help us get past this limitation: group several items into a larger whole. This is one of the techniques I learned when training for the USA Memory Championship to try to remember ridiculously long sequences of numbers and pages of poems in a few minutes.

從多數評估來看，我們的短期記憶只能存儲有限的事物——約四到七個不同條目。分割記憶法可以幫助我們克服這種限制：將幾個條目組成一個較大的整體。這是我參加美國記憶冠軍培訓時學到的技巧之一，該培訓主要培養(yǎng)(我們)在幾分鐘內盡可能地記住長得出奇的一列數字和好幾頁的詩歌。

Remembering things, like names, dates, and other fine details is a skill—one that you can sharpen and hone. Here are eight memory boosting techniques everyone can learn.

記憶一些事物，比如名字、日期和其他一些細節(jié)是一種技巧——一種可以提高和磨練的技巧。以下為八種每個人都可以學習的提高記憶的技巧。

3. Leverage the power of music.

借用音樂的影響力

We forget names and numbers so easily, but lyrics to our favorite songs or nursery rhymes from childhood? They tend to stick. Music helps us memorize things through alliteration and rhythm. If you want to learn a foreign language, try training with music videos with subtitles or even Karaoke. Lyrics Training offers video resources but there’s also, of course, YouTube. Singing in general can help boost your brain.

我們很容易忘記名字和數字，但不包括我們最喜歡的歌曲的歌詞以及童年記憶里的童謠?它們更具有粘性。音樂通過其韻律和節(jié)奏來幫助我們記憶事物。如果你想學習一門外語，試著用帶有字母的音樂視頻甚至卡拉OK進行訓練。“歌詞訓練”(Lyrics Training)可提供音頻資源，不過當然也可以通過YouTube學習。通常唱歌可以幫助你刺激大腦。

4. Create mnemonic pegs to remember long lists.

通過創(chuàng)建記憶綁定 記憶較長清單

Even without the music background, you can use rhyme and rhythm to remember things like shopping lists or lists of all the US capitals. You peg items to things that rhyme. E.g., 1 is a gun (visualize the first item being fired from a gun), 2 is a shoe, visualize the second item inside a shoe, and so on.

即使沒有音樂背景，您也可以使用韻律和節(jié)奏來記住購物清單或所有美國首府的名稱。把(想記憶的)條目同有押韻的東西綁定在一起。如：1是“手槍”(可以想象第一項事物是從槍里射出來的)，2是“鞋子”，想象第二項在一個鞋子里等等。

5. Use the “Memory Palace” technique.

運用“記憶宮殿”的技巧

This is another technique used by memory champs: build a memory palace where you visualize the things you want to remember and associate them with a place you remember vividly. If your home is your mental palace, for example, you can remember the order of your grocery list by picturing a giant jug of milk greeting you at the front door, slices of bread lining your hallway, and so on as you walk through it.

這是記憶冠軍使用的另一種技巧：構建一個記憶宮殿，在這里想象你想要記住的事物，然后將其放在你清清楚楚記得的地方。如果你的家就是你所想象之地，比如，你可以這樣記住你的購物清單：當你進門的時候，想象前門有一大壺牛奶在等你，而且走廊兩側排列著面包片等等。

Remembering things, like names, dates, and other fine details is a skill—one that you can sharpen and hone. Here are eight memory boosting techniques everyone can learn.

記憶一些事物，比如名字、日期和其他一些細節(jié)，是一種技巧——一種可以提高和磨練的技巧。以下為八種每個人都可以學習的提高記憶力的技巧。

6. Remember people’s names by forcing yourself to interact with them differently.

通過迫使自己與別人建立不同互動來記憶人名。

Of all the annoying times our memory fails us, forgetting someone’s name might be the worst. It’s just that our basic working memory isn’t that great. However, if we try to make connections between the abstract name and the person, we’ll be more likely to remember the name. It takes a little work: try asking a person you just met a question to give you time to repeat his or her name in your head, introduce the person to someone else (forces you to repeat their name), make better eye contact, repeat the person’s name at the end of the conversation, and create a visual hook for their name using their face.

在所有記憶出現問題的煩人時刻中，忘記某人的名字可能是最糟糕的一種情況。這只是由于我們的基本記憶工作不夠強大。然而，如果我們試圖將抽象的名字和人之間建立聯系，就會更容易記住這個名字。需要做的是：試著問剛認識的人一個問題，這樣就給了自己時間在大腦中去重復他或她的名字，把這個人介紹給別人(迫使自己重復他們的名字)，更好地進行眼神交流，談話最后重復此人的名字，并通過面部為他們的名字創(chuàng)建一個視覺上的聯系。

7. Take care of your health and learn new skills.

注重自身健康，學習新的技能

Unfortunately, our memory deteriorates as we get older. Taking care of our basic health, though, can go a long way towards optimizing our health. That means reducing the stress in your life, exercising and staying fit, and keeping your brain healthy too by learning new skills.

不幸的是，我們的記憶力隨著年齡的增長而惡化。照顧好自身的基本健康，對優(yōu)化我們的自身健康狀況來說還有很長的路程。這意味著我們要減少生活中的壓力、去鍛煉和健身，并通過學習新技能保持大腦健康。

8. Pay attention and practice.

集中注意力，勤練習

Better memory comes down to three things: motivation, observation, and mechanics. Most of us forget people’s names because we aren’t really paying attention or, perhaps, don’t care. For the mechanics part, find a trick that works for you (like one of the above) and keep using it. As for practice: A couple of minutes at night reviewing the details and names from the day can strengthen your memory. Take notes as you read. Start relying on your own memory rather than technology.

好的記憶力可以歸結為三個方面：動機、觀測力和技巧。大部分人忘記別人的名字是因為我們并沒有認真去關注，或者也許并沒有去在乎(它)。在技巧方面，找到一個適合你的技巧(如以上之一)并持續(xù)使用它。至于實踐方面：晚上抽出幾分鐘回顧一天中的細節(jié)和人名可以強化你的記憶力。閱讀時做筆記。學會依賴自己的記憶力而非科技手段。